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Cutting help F.A.O Gaz and usual crew... - May 2 2008 21:48:33
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Surferph34
Posts: 1305
Joined: Jul. 9 2005
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Hi fellas,
I'm having a little trouble shedding the lbs this time aroung. I'm four weeks into my cut and Ive only lost 4 lbs.
I'm looking for two per week preferably.
Currently 172lbs 5'5".
My diet is
0700 1 egg white 4 yolks
two slices wholemeal bread
scraping of olive oil based spread.
0900
1/2 of Home made shake which in the whole mixture contains:
2 bananas
300g of low fat natural yogurt
300ml of 1% milk
60g oats
tablespoon of flax
( I have since dropped the oats altogether to see if this would help but to no avail)
1200
two breasts of chicken
Huge salad
1500
other 1/2 of Home made shake
TRAIN 4 days a week
and 40 mins CARDIO currently three times a week
PWO
protein shake with a little dilute to flavour
1800
Family meal, I have moderate carbs here and lean meats. plenty of green veg.
2100
4 egg whites 1 yolk
before bed
protein shake with a little dilute to flavour
Any suggestions or problems that you see?
cheers
Surfer
< Message edited by Surferph34 -- May 2 2008 21:49:29 >
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RE: Cutting help F.A.O Gaz and usual crew... - May 2 2008 21:49:04
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theiopener
Posts: 20542
Joined: Jan. 6 2007
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a lb a week is fine mate, keep cutting 
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RE: Cutting help F.A.O Gaz and usual crew... - May 2 2008 21:56:02
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Surferph34
Posts: 1305
Joined: Jul. 9 2005
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quote:
ORIGINAL: theiopener
a lb a week is fine mate, keep cutting
Lets just say for arguments sake then... 
Surfer
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RE: Cutting help F.A.O Gaz and usual crew... - May 2 2008 21:57:44
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theiopener
Posts: 20542
Joined: Jan. 6 2007
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more cardio thats all is needed
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RE: Cutting help F.A.O Gaz and usual crew... - May 2 2008 23:10:08
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Murphyblew
Posts: 6080
Joined: Oct. 21 2005
From: Cornwall, UK
Status: offline
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merely throwing in some ideas mate
not liking your 9am/PreWO meal. seems too many hi gi carbs and if you've dropped the oats, what have you got to train on later? the yoghurts gonna have 15g's or so carbs per 100g, so thats 45g, the milk, say 4 per 100ml, call it 10g's and the 2 bananas, around 30g each, so thats a total of 115g from all beit "natural" sugary carbs, so not exactly ideal.
heres just an example of maybe what I'd do
quote:
0700 1 egg white 4 yolks
two slices wholemeal bread
scraping of olive oil based spread. whats the deal with the 4 yolks and 1 white? lacking protein. carb choice could be better, maybe even slightly upped to around 80g
0900
1/2 of Home made shake which in the whole mixture contains:
2 bananas
300g of low fat natural yogurt
300ml of 1% milk
60g oats
tablespoon of flax
( I have since dropped the oats altogether to see if this would help but to no avail) keep the oats mate, if your active and on your feet a lot, just drop the simple carbs and look for other protein sources. other wise if your pretty inactive, i'd knock it on the head completely and just go for a protein/fat meal with some fruit/vege
1200
two breasts of chicken
Huge salad have your flax here
1500
other 1/2 of Home made shake now your gonna want your oats. shoot for around 60-80g and see what happens. a shake would be fine, maybe even throw in a banana, but go for a lean protein source instead of your yoghurt and make sure your getting a fairly decent amount
TRAIN 4 days a week
and 40 mins CARDIO currently three times a week
PWO
protein shake with a little dilute to flavour guessing this is just whey right?
1800
Family meal, I have moderate carbs here and lean meats. plenty of green veg. bit more detail of what you might have would be good mate, but something to the equivalent of your PreWO meal would be good. Try around 80g carbs and again see what happens
2100
4 egg whites 1 yolk not really much of a meal. up the whites, if you want to stick with eggs. say 8 whites, 1 yolk and have some vege or salad, tbspn flax
before bed
protein shake with a little dilute to flavour what again? incomplete meal. add fats. nuts/seeds would be good
and yep, up the cardio
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RE: Cutting help F.A.O Gaz and usual crew... - May 3 2008 10:13:55
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Surferph34
Posts: 1305
Joined: Jul. 9 2005
Status: offline
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quote:
ORIGINAL: Murphyblew
merely throwing in some ideas mate
not liking your 9am/PreWO meal. seems too many hi gi carbs and if you've dropped the oats, what have you got to train on later? the yoghurts gonna have 15g's or so carbs per 100g, so thats 45g, the milk, say 4 per 100ml, call it 10g's and the 2 bananas, around 30g each, so thats a total of 115g from all beit "natural" sugary carbs, so not exactly ideal.
heres just an example of maybe what I'd do
quote:
0700 1 egg white 4 yolks
two slices wholemeal bread
scraping of olive oil based spread. whats the deal with the 4 yolks and 1 white? lacking protein. carb choice could be better, maybe even slightly upped to around 80g
0900
1/2 of Home made shake which in the whole mixture contains:
2 bananas
300g of low fat natural yogurt
300ml of 1% milk
60g oats
tablespoon of flax
( I have since dropped the oats altogether to see if this would help but to no avail) keep the oats mate, if your active and on your feet a lot, just drop the simple carbs and look for other protein sources. other wise if your pretty inactive, i'd knock it on the head completely and just go for a protein/fat meal with some fruit/vege
1200
two breasts of chicken
Huge salad have your flax here
1500
other 1/2 of Home made shake now your gonna want your oats. shoot for around 60-80g and see what happens. a shake would be fine, maybe even throw in a banana, but go for a lean protein source instead of your yoghurt and make sure your getting a fairly decent amount
TRAIN 4 days a week
and 40 mins CARDIO currently three times a week
PWO
protein shake with a little dilute to flavour guessing this is just whey right?
1800
Family meal, I have moderate carbs here and lean meats. plenty of green veg. bit more detail of what you might have would be good mate, but something to the equivalent of your PreWO meal would be good. Try around 80g carbs and again see what happens
2100
4 egg whites 1 yolk not really much of a meal. up the whites, if you want to stick with eggs. say 8 whites, 1 yolk and have some vege or salad, tbspn flax
before bed
protein shake with a little dilute to flavour what again? incomplete meal. add fats. nuts/seeds would be good
and yep, up the cardio
The shake is based on James' Super Smoothie, and adjusted to suit a cut according to his recommedations?
PWO is just Whey yeah,
Last solid meal is pan fried with olive oil so I was assuming there was fats in that one.
I could add some nut like you suggest though.
Surfer
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RE: Cutting help F.A.O Gaz and usual crew... - May 3 2008 11:43:27
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Icemansoldier
Posts: 2202
Joined: Aug. 9 2007
From: Northern Ireland, Londonderry
Status: offline
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Yeah i agree a losing 1lb a week is good imo, are you looking to keep muscle too or just lose weight?
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RE: Cutting help F.A.O Gaz and usual crew... - May 3 2008 12:42:57
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Surferph34
Posts: 1305
Joined: Jul. 9 2005
Status: offline
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quote:
ORIGINAL: Icemansoldier
Yeah i agree a losing 1lb a week is good imo, are you looking to keep muscle too or just lose weight?
Keep the muscle mate,
Too much hard work put in to loose it all!
Surfer
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RE: Cutting help F.A.O Gaz and usual crew... - May 3 2008 15:21:31
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Icemansoldier
Posts: 2202
Joined: Aug. 9 2007
From: Northern Ireland, Londonderry
Status: offline
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I was told by experienced user on MP that 2lbs weight loss a week will all likely be fat but if you lose more than 2lbs a week, its likely to be muscle, so im going to go by this rule when i cut and imo its a good guideline.
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